Straight Weight Sumo Speed Pullwarmup6 x 1 x 160 kg (353 lbs)1 x 180 kg (397 lbs)1 x 190 kg (419 lbs)Fast! Found out that I didn't lock out some reps when I pulled up instead of back but the speed was very good on all of these.

GHR2 x 15 x bw3 x +10 kg (22 lbs)3 x static holdDidn't want to do tons of sets of 15 (cardio!), so I decided to use extra weight. Back was fatigued though and couldn't hold up to the task, so I did bodyweight isometrics instead.

Time: a bit less than one and a half hours, I believeWeight on the bench felt VERY light. How is the metamorphosis going so far? Seems like I am only getting better at benching while lower body stuff doesn't really improve much. Which is usually what happens right before I hit a huge deadlift PB and barely increase my bench by 2,5 kg xDAlso: I feel like the blob. Me so fat Oo

Max Effort Lower BodySumo Block Pull (5cm)warmup1 x 230 kg1 x 240 kg1 x 250 kg (551 lbs) PBBasically, all of those were PBs because of the lower blocks. But those 250 were more than I did on higher blocks, so double awesome.

Time: 2-2,5 hoursWell, shit happens when you train with 4 people and do different kinds of movements. Anyway, good session, if a bit on the long side. Results make me very confident in hitting 200/120/240 (441/265/529) by the end of the month.

SkullcrusherJust warming up, then dropping the exercise because my left elbow/tricep region was bugging me again. Dunno what it is but I don't really care. It's not exactly like my triceps need a lot of work, so fuck it. Rather staying safe than overdeveloping a muscle group ahead of time for no reason.

Tuesday:Max Effort Lower BodySquat with light Wrapswarmup3 x 140 kg3 x 160 kgSo with only 6 wraps around the knee I can kinda still get down there. Maybe I'll add one wrap per week or so.(i've started training with wraps to practise for my world record attempt, next year. can't really use them yet, I squat less with them than without them. but I'll get the hang of it eventually)

Intended to do the assistance work yesterday, so I could go on studying (had an exam yesterday) and because I was already training for hours (again with 6 people in my flat). But eventually I just slept and didn't do a lot after the exam, which is inexcusable! Anyway, now I have to deal with it. I am still so very sore and will have a squat session tomorrow, so I decided to do just lots and lots of rehab and stretching today (in between studying... another exam tomorrow...). Weekend will be awesome, though. Lifting buddy is visiting for the squat session and on saturday we're gonna visit the FIBO to see some of the world's strongest men compete.

Was going for 200/120/240 (and did expect 250 to be possible) and got no new squat/130/240.Well, at least the total is where I wanted it to be So I am kinda on track for my goals but I got those PBs a few weeks late. Getting 205/130/250 (multiply by 2.205 to get the weight in lbs) in the comp at the end of april will be a tough one.

Anyway, the most important thing now is to stick to the plan, whatever may come.I.e.: 4 main sessions per week (two of these will include squat practise with wraps), 4 gpp sessions, GHR every day, mobility work 3 times a week. And working hard in every of those. Every movement must be very challenging and hard to complete. Just doing something and slacking off on half the movements just won't cut it. On the other hand, if I do pull through and strictly execute the plan, I will make amazing progress, I just know I will. Onwards!

Weighted GHRwarmup5 x 5 x 10 kg PBOn paper, I have done more weight in the past. But honestly, now I am using the best technique I can to make it as hard as possible and hit the hamstrings and glutes the way I should. So I call PB on this one.

Time: around 90 minutesAwesome! Best session of the year, so far. Now I just need to repeat this all the time and I won't have to worry about a thing.

Just noticed, I forgot these two:Friday:DE Lower BodyPaused Squat with Wraps (6 wraps around knee)warmup2 x 2 x 80 kg2 x 90 kg2 x 100 kg1 x 120 kg1 x 140 kg PBHad to make do. I was totally fucked up because I had barely slept the days before (fucking exams). I knew I wouldn't put up a good dynamic effort, so I decided to work up a bit, instead. Ended up with a PB by 10 kg (not a max effort), so either I got 10+ kg out of my wraps or I got that much stronger in a short time. Either would be good (so far I was never able to squat more with wraps, always less).

Glute Ham Hold70 sec x bw PBThe lack of sleep finally took its toll. I could just about get a new personal best but that's all the work I would get in that day. Also, I felt some stinging pain in my left hamstring, so I figured it would be smart to stop before something happens.

Max Effort BenchBenchwarmup1 x 110 kg1 x 120 kgOnly 2 hours of sleep between friday and this. This was at FIBO in a T-Shirt contest or so. Figured why the hell not enter, if you're gonna bench anyway. Would have been happy with 3-6 reps but with that little sleep and a shitty bench (rack was way high, so my grip was too narrow) I just couldn't. There had to be a first week without a PB this year at some point, I guess.

Later, at home:DB Bench + bandswarmup3 x 10 x 27,5 kg + red band & blue band PB+ 20 flyes with blue band & red band+ 25 flyes with blue bandGoing well. Gotta explain though: I only use a very small ROM to keep the focus on the pecs.

That was all for the day on saturday.And then I did my daily GHR and a number of sets of one arm band tricep extensions (7 x 10 x red band per arm) for GPP yesterday. The last two to three weeks were suboptimal when it comes to training because of exams and chemistry laboratory apprenticeship but that should be enough constant sleep deprivation for the rest of the year Onwards!

Dynamic Effort Upper BodyFuture Method Benchwarmup9 x 3 x 80 kgSets 1 and 7-9 were good. The rest was shit and slow. 30 sec between three sets, then a longer break to let my training partners do something and so on.

Shoulder Rehabwhatever

Wide Grip Benchwarmup9 x 100 kg come on...12 x 100 kg equal PB Same result as last week but had to pause for like 20 sec before the very last rep. So I should change the movement but there is no other movement for the pecs that I can do at home without hurting my shoulders and elbow any further. Maybe another set x rep x weight scheme?

Wide Grip Pull Up11 + 1, 5Trying to go easy on my shoulder, so I just did a random movement as controlled and clean as humanly possible and didn't look for any number of sets or reps. I just did a bit and then called it a day.

Ah damnit, I forgot to update that There is a big thing going down in september. You'll have to stay tuned to find out

For now I'll be off to a comp nearby. Just a state championship, so it's just all about PB or not PB.Going for 200/135/250 (441/287/551), ideally. Or something similar. But in the end, it is the PBs that count, I don't care about the actual total. I wonder if they'll finally drug test me, if I obliterate national records in a state meet

Only problem: abs are painfully sore since tuesday. It wont affect strength but may affect concentration.I'll treat that with a good dose of brutality and stop being a pussy, I guess.

Who is online

Users browsing this forum: No registered users and 3 guests

You cannot post new topics in this forumYou cannot reply to topics in this forumYou cannot edit your posts in this forumYou cannot delete your posts in this forumYou cannot post attachments in this forum